Anaerobic

W Prime - Test with HIIT - Longer

  • Cycling
  • 29mTime
  • 40Stress
  • 0.90Intensity
  • 126Popularity

About this workout

This gnarly workout features 6 hard-hitting 30-second efforts at 160% FTP, ideal for building that top-end punch needed for closing gaps and launching race kicks. Perfect as a ramp test or in preparation for a CTS test, it’s a brutal way to boost your anaerobic capacity and tolerance.

alex

Workout structure

  • 8 min @ 40% (40w)
  • 4 min @ 55% (55w)
  • 1 min @ 80% (80w)
  • 15 sec @ 100% (100w)
  • 1 min @ 60% (60w)
  • 10 sec @ 140% (140w)
  • 2 min @ 40% (40w)
  • 6X
    • Rest 30 sec @ 160% (160w)
    • Rest 30 sec @ 40% (40w)
  • 2X
    • Rest 45 sec @ 160% (160w)
    • Rest 30 sec @ 40% (40w)
  • 5 min @ 40% (40w)